Body scan relaxation: a gentle way to switch off at night
How a body scan works, how to do one in bed, and what to do if your mind wanders.
By Best Sleep Trackers · Updated October 18, 2026
A body scan gives a busy mind something calm to follow. Relaxation methods are commonly suggested to people who struggle to unwind at night (NHLBI). Our body scan guide is text-led, so you can read at your own pace.
How to do it
- Lie comfortably and let your breathing settle.
- Start at your toes. Notice how they feel and let them soften.
- Move up slowly: feet, calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, jaw, eyes and forehead.
- Spend a few breaths on each area.
If your mind wanders
It will. Do not fight it. Gently bring your attention back to the last place you remember.
Making it part of a routine
- Begin with a few minutes of breathing.
- Dim the lights and put screens away (wind-down routine).
- Keep it short; many people drift off before they reach the face.
If thoughts or worries feel overwhelming rather than just busy, or if sleep trouble goes on for weeks, speak to your doctor.
Sources
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General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.